Part 2- Breath, Balance, and Movement: Exploring New Yoga Practices

This post is part of my series, “From Stillness to Cacao: My Mexican Wellness Journey,” where I try different wellness practices and share what I learn along the way.

After a week of deep meditation at a Joe Dispenza retreat, my body felt tight, heavy, and was was begging for movement. I set my sights on Tulum, which has been dubbed the yoga capital of Mexico. I'd heard whispers of its vibrant yoga scene and decided to fully immerse myself. While I’m no stranger to yoga, my experience has mostly been limited to a single Hatha class at my local gym. So, with curiosity and an open mind, I made it my mission to explore a variety of yoga styles and to deepen my understanding of how this ancient practice supports not just physical well-being, but mental health too. Could yoga become a more regular part of my own life? And more importantly, could it be something I confidently recommend to clients as a tool for healing?

Notes From the Field

My research of yoga in the Tulum area led me to Holistika, a wellness sanctuary nestled in the jungle. The classes were held in yoga shalas with wide windows opening out to views of the forest. It was a far cry from my usual yoga class, where I can often hear the clanking of weights and the grunting of men in the next room. Here, the space itself invited stillness.

During my time at Holistika, I tried three different styles of yoga: Awakening, Slow Flow, and Full Body Vinyasa. I would describe the Awakening class as dynamic with many asanas or poses. It was the first class offered of the day and began gently but gradually progressed in difficulty and pace. My personal favourite, Slow Flow, lived up to its name and offered a slower pace. We held each pose longer which allowed for deeper stretching and greater mind-body connection. In contrast, the Full Body Vinyasa was by far the most physically demanding. The class moved quickly through advanced sequences and involved complex balance poses. I giggle to myself when I think about my attempt at holding a handstand against the wall. A valuable lesson I've taken from yoga so far is that there is no such thing as failure, only exploration. It is normal for your balance, strength, flexibility, and energy to differ day to day. Yoga invites you to simply show up as you are. I think that is a really beautiful sentiment in a world that demands constant performance and perfectionism.

While each class had its own pace and intensity, they all shared a common rhythm. Each session began in stillness and involved instruction to connect to the breath and body. This helped me be able to centre my attention and create intention. Interestingly, the instructions at the start of class mirror the way I guide mindfulness in my sessions. Throughout the classes, we were frequently encouraged to return to breath, especially after more challenging sequences. Each session concluded in a pose called Savasana. This is my favourite pose in yoga and involves lying on your mat, eyes closed, with palms up. Savasana is said to be one of the most important parts of yoga practise as it is the time for the body to absorb the benefits of movement and the mind to surrender.

Interestingly, I noticed a distinct shift in my mental and physical state on the days I practised yoga compared to those I didn’t. Starting my mornings with movement and breath helped me feel more grounded, focused, and emotionally balanced throughout the day. On the days I practised in the evening, I found that my sleep was noticeably deeper and more restorative. While I found the sequences physically demanding at times, there were moments I felt completely in sync and my mind quietened. This state could be best described as 'flow', which is when our attention is fully absorbed in the present, and actions feel fluid and effortless. Experiencing states of flow has been linked to reduced stress, improved mood, and greater overall life satisfaction. In the instances I was able to hold a pose with stability and grace, I experienced a sense of mastery. This made me want to return to the mat, to recreate that feeling again.

What the Data Says

Yoga has gained recognition as a powerful tool for supporting mental health, particularly in reducing symptoms of depression, anxiety, and improving sleep quality. A systematic review and meta-analysis published in the British Journal of Sports Medicine found that yoga significantly reduced depressive symptoms across a range of mental health conditions, suggesting it can be a valuable intervention (Pascoe et al., 2021). This study also found that the participants who practised yoga more frequently each week experienced greater improvements in their symptoms. Additional research indicates that yoga can help alleviate anxiety and improve sleep by calming the nervous system and promoting mindful awareness through breath and movement (Cramer et al., 2018; Gong et al., 2016). Together, this growing body of evidence highlights yoga as an accessible and holistic practice to enhance emotional well-being and mental resilience.

Personal Reflections

I can confidently say that my experience in Tulum reshaped my view of yoga and its role in mental wellness. Yoga is often seen as just another form of physical exercise, but it’s so much more than that. The physical poses are actually just one small part of a much deeper practice. At its core, yoga is about building awareness and connecting mind, body, and spirit. That really resonates with me as a therapist, because awareness is one of the first steps in psychological healing. To work through emotions, improve relationships, or process trauma, we need to first notice what’s going on inside of us (thoughts, feelings, and bodily sensations). In that way, I see yoga as another opportunity to develop mindfulness skills outside of the therapy space.

That said, for people with trauma histories, I imagine that yoga may feel confronting. If you’re used to avoiding emotions or feeling disconnected from your body, tuning in might feel overwhelming. Even something as simple as lying still in savasana can bring up discomfort. If that sounds familiar, trauma-informed yoga might be worth exploring. It’s a gentle, choice-based approach that focuses less on perfect poses and more on helping you reconnect with your body in a safe and manageable way.

Are you curious about how you can incorporate more wellness practices in your day to day life to support mental wellness? Let's explore it together. Reach out to book your free discovery call today https://www.isabellarosenthalpsychology.com.au/contact

Stay tuned for Part 3 as I explore energy healing and it's wellness benefits.

Please note: This blog is intended for general information and reflection, and does not constitute psychological advice or treatment.